The Arnold Schwarzenegger Chest Workout
Arnold Schwarzenegger had one of the most enviable chests during the height of his bodybuilding career and as summer approaches, this Arnold inspired chest workout is sure to get you a monster chest in time for your holidays. To really pack on chest mass, you should aim to complete this Arnold chest workout around 2 to 3 times a week and use a weight which is heavy but allows you to complete the full amount of sets and reps.
The Supplements
This routine will require a lot of energy and recovery is key to continually packing on mass and building muscle. Therefore, the perfect supplements to complement this chest workout are;
Pre Workout
Intra Workout
Post Workout
Pure Casein Hydrolysate (PeptoPro®)
The Workout
Bench Press
If you want to bench press like Schwarzenegger, then use the pyramid principle. Start with a warm up and then add weight and decrease reps over 5 sets. You should aim for around 8 reps on your heaviest weight and move up to around 15 reps on your lightest set. Keep your elbows back and touch the bar high on the chest.
Incline Barbell Press
The Incline Barbell Press, is a great exercise for hitting the upper chest and Swarzenegger himself claimed that most of his upper chest mass was formed from this exercise. Arnold would complete 5 sets of 10-12 reps, whilst focusing on form. His elbows, where kept back with shoulder blades in close in order to hit the upper chest effectively.
Dumbbell Flyes
Arnold performed his Dumbell flyes on a flat bench to stretch out the pecs and really hit the inner part of the chest. To ensure that your doing your Dumbbell Flyes Arnold style, choose a weight that allows you to complete 5 sets of 8-10 reps.and make sure that the dumbbells dont touch as you bring them in. Arnold says that squeezing the muscles together at the top will help you achieve a full contraction of the inner pectorals.
Weighted Parallel Bar Dips
This is a great move for bulking and once again, focus on a weight that allows 5 sets of 10-12 reps. Schwarzenegger claimed that Weighted Dips was responsible for the definitive line around his lower pecs. The weighted bit focuses more on the lower pecs and gives the chest a good pump. To complete your dip Arnold style, lean forward and hang a dumbbell from a chain around your neck for extra resistance.
Dumbbell Pullovers
The Dumbbell Pullover move should be done with a weight that allows you to complete 5 sets of around 10-12 reps. Schwarzenegger used a flat bench for this movement and claimed that the dumbbell pullover was a great movement for adding inches to his chest. Keep the hips low at all times throughout the movement and this should allow for a great stretch.
Cable Crossovers
Arnold used this movement to bring out the striations in his chest pre contest. Again, working with a weight that makes it possible to do five sets of 12 to 15 reps. Squeeze the cable handles together at the end of each rep.
CLICK HERE for the download and print version of the workout.
